PROTOCOLO DE TREINAMENTO

TREINO A e C
Agachamento Livre Sem peso 3x10

Extensão da Perna em Três Apoios 3x10

Video = https://www.youtube.com/watch?v=PyP7s_4bYXI

Adução de Quadril 3x12

Video = https://www.youtube.com/shorts/tgcPkZHO-1Y

Abdução Deitado 3x12

Video = https://www.youtube.com/watch?v=K3f4T3eg66M

Stiff 3x12
Video = https://www.youtube.com/shorts/mGUaBiTeYRE

Cadeira extensor 3x12

 TREINO B e D

Abdominal supra no banco inclinado (3x20)

Video = https://www.youtube.com/shorts/0L5Fr0z51bk

Abdominal Infra (3x15)

Video = https://www.youtube.com/shorts/JgplySp4A4k

Desenvolvimento de ombros (3x8)

Video = https://www.youtube.com/shorts/5I7ogOjvdnc

Remada cavalinho (3x8)

Video = https://www.youtube.com/shorts/fF3Ruq84nk8

Remada unilateral (3x8)

Video = https://www.youtube.com/shorts/L2FuijYFTvE

Tríceps testa (3x8)

Video = https://www.youtube.com/shorts/Cd0-tP9utgM

Tríceps mergulho no banco (3x8)

Video = https://www.youtube.com/shorts/p_DeBmkbCUc

Rosca Scott (3x8)

Video = https://www.youtube.com/shorts/t-ebBtnxj_8

Rosca martelo (3x8)

Video = https://www.youtube.com/shorts/0rRpv6o140o